Pot Of Red Lentil Chili

20 60 348
Ingredients Minutes Calories
Prep Cook Servings
10 min 50 min 6
Pot Of Red Lentil Chili
Health Highlights


1 medium pepper(s) Red bell pepper (diced)
1 medium pepper(s) Yellow bell pepper (diced)
1 pinch Salt and pepper (divided, to taste)
4 clove(s) Garlic (minced or processed in food processor)
1 tbsp Chili powder
1 tbsp Cumin
1 tsp Paprika, smoked
2 can(s) (14oz) Diced tomatoes, canned
3 tbsp Tomato paste, canned
1 3/4 cup Water (more if needed)
3/4 cup Red lentils, raw (rinsed, drained)
1 can(s) (15 oz) Red kidney beans, canned, drained (slightly drained)
1 can (15oz) Black beans, canned (slightly drained)
1 tbsp Coconut sugar (or maple syrup)
1 can (15oz) Sweet corn, canned, drained (optional)
1/2 avocado(s) Avocado (for topping)
1/4 cup Snacks, corn-based, extruded, puffs or twists, cheese (optional for topping)
1/4 cup Cilantro (coriander) (chopped, for topping)
1 medium Red onion (diced, for topping)
1 medium pepper(s) Jalapeno pepper (sliced, for topping - optional)


Heat a large pot with some sautéing liquid over medium to high heat (see the Sautéing Without Oil instructions in the Notes section below). Once hot, add onion, red/yellow pepper. Season with a pinch each salt and pepper and stir. Sauté for 3-4 minutes (or longer for preferred softness and or browning), stirring frequently. Add garlic with another pinch of salt and pepper.

Next, add 1 Tbsp chili powder, 1 Tbsp cumin, paprika, diced tomatoes, tomato paste, and water, and stir to combine. Bring to a low boil over medium high heat.

Once boiling, add lentils and reduce heat to medium-low or low, so it's at a gentle simmer. You want to see bubbles, but you don't want it boiling. Cook for 15 minutes, or until lentils are mostly tender. As it's cooking you may need to add more water if the mixture is looking too dry and the lentils aren't submerged.

Next add kidney beans, black beans, 1/4 tsp each salt and pepper, and remaining 1 Tbsp cumin, and 1 Tbsp chili powder, and stir to combine.

Bring to a simmer over medium heat, then reduce heat slightly to low (or medium-low), add corn (optional), cover, and gently simmer for 20 minutes to meld the flavors together. Stir occasionally.

Taste and adjust seasonings as needed, adding more chili powder or cumin for smokiness, salt for saltiness, or a little coconut sugar to balance the heat and draw out the other flavors.

Serve as is, or possibly garnished with some or all of the following; fresh jalapeño, cilantro, red onion, and/or avocado.

Store leftovers in the refrigerator up to 4 days, and in the freezer up to 1 month. Reheat on the stovetop, or in the microwave.



Cooking Tip

Sautéing Without Oil:

First, with non-stick cookware (preferably non-toxic), put in a couple tablespoons of water or vegetable broth, or as much liquid as to just cover the bottom of your pan with a thin layer, and then, using medium to high heat, heat up the liquid, typically for a few minutes, or until you see it starting to bubble.

Then add the items you're going to sauté, turn the heat back to medium, and over the next few minutes continue to regularly turn and stir these food ingredients, adding in more liquid (in small amounts) if it's nearly evaporated away, continuing, and repeating adding more small amounts of liquid as necessary, until your food is soft and or slightly browned to your preference.


If Unfamiliar With Jalapeno Peppers

Proceed with some caution if you're new to, or not that familiar with, jalapeno peppers, as they can be quite spicy hot.  If new or not that familiar, consider going with very small amounts (small chopped pieces for just a small section of the dish - to try out a bit first.  They're totally optional, of course.


Featured Nutrition Point  

At 19 grams of fiber per serving this dish provides about 80% of the daily dietary fiber requirement for adult women, of 25 grams per day, and 50% for adult men, of 38 grams per day



This recipe was modified from the original to exclude oil



Nutrition Facts

Per Portion

Calories 348
Calories from fat 56
Calories from saturated fat 9.4
Total Fat 6.3 g
Saturated Fat 1.0 g
Trans Fat 0
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 2.4 g
Cholesterol 0.1 mg
Sodium 756 mg
Potassium 1239 mg
Total Carbohydrate 63 g
Dietary Fiber 18.9 g
Sugars 7.9 g
Protein 19.0 g

Dietary servings

Per Portion

Meat Alternative 1.3
Vegetables 4.5

Energy sources


Meal Type(s)

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